WHAT ARE FLAVONOIDS?
According to News Medical, Flavonoids are a group of plant metabolites thought to improve health benefits through their antioxidant effects. These molecules can be found in a variety of fruits and vegetables, teas, wine, and chocolate. In nature, they protect plants from environmental toxins and help repair damage. This concept is thought to be true for flavonoids in the human body.
MOST COMMON TYPES
- Anthocyanins – berries, grapes, red wine and are responsible for the deep red, purple color.
- Flavanols – occur in the cocoa content of chocolate, green tea, berries, grapes, and apples
- Flavonols – black tea, broccoli, yellow onions, and berries
- Isoflavones – found in soy and other legumes
There are over 4,000 sub-types of flavonoids.
BENEFITS OF FLAVONOIDS
- Studies on them have shown the have antioxidative activity, coronary heart disease prevention, and anticancer activity.
- May protect your cells from damage caused by the aging process and environmental toxins.
- Can be anti-inflammatory, relaxing blood vessels and support healthy blood flow.
- May help lower cholesterol.
IS DARK CHOCOLATE GOOD FOR ME?
Chocolate has been a focus in media coverage over the last few years due to the idea that it may help protect the cardiovascular system. This idea stems from the cocoa bean being rich in flavonoids.
Nutritional Value
A 100 gram (about 3.5 oz) bar of a quality dark chocolate (70-85% cocoa) contains the following nutrients:
- 98% of the RDI for manganese
- 89% of the RDI for copper
- 67% of the RDI for iron
- 58% of the RDI for magnesium
- 33% of the RDI for Phosphorus
- 22% of the RDI for Potassium
- 22% of the RDI for Zinc
- 11% of the RDI for Selenium
- 11 grams of Dietary Fiber
This amount of dark chocolate also contains around 600 calories and some amounts of sugar, therefore it is best consumed in moderation.
Cocoa naturally has a very strong, pungent taste which is from the flavonoids. However, through commercial processing and consumer taste- the cocoa becomes very processed and they can be lost in the processing phase. The less processed the chocolate, the more they are present.
The best options for chocolates are dark chocolate and cocoa powder that has not undergone Dutch processing. Enjoy moderate portions of chocolate a few times a week.
Dishin’ out Healthy – Health Educator: Nichelle
